at goal weight but unhappy with body fat

allicat1215

Hi everyone, I've been overwhelmed by conflicting advice so I thought I'd see what you say here. I'm 5'4, 115 lbs. My goal weight was 116. My heaviest weight was close to 160, maybe 157 or 158. I lost the weight over about a year and a half, through periods of strict restriction and calorie counting, and periods of not-so-strict, no calorie counting, just trying to eat healthier. And cardio with a little strength training, but not enough. I hit my goal about a month and a half ago, and slowly upped my calories over a few weeks to my maintenance of 1,760. I also added in more strength training since then. Right now I do strength 3x a week. I alternate between 2 upper body days/1 lower body day one week, and then next week I'll do 2 lower body/1 upper body. I make sure I lift heavy enough that 10 reps is very difficult. No 3 pound dumbbell stuff for me. I also do moderate to high intensity cardio 5x a week.

OK, so now that you have my story, my problem is that I'm still unhappy with my flabbiness. Of course it's nothing terrible, just some stubborn fat on my inner thighs, underarms, a little on the belly, calves, armpits. I want to have a super lean, fit body, not "skinny fat," like I am now. I know you can't spot reduce fat. Should I cut the calories down again to lose this fat, maybe to 1,500 a day? And continue/increase my strength training to maintain my muscle? Or keep eating at maintenance? I feel like eating at maintenance won't allow me to lose any more fat. Should I tweak my macros to include more protein? MFP has them at 50% carb, 30% fat, 20% protein. Up to this point I haven't worked very hard at hitting them, I usually eat too much fat, not enough protein.

Thanks for reading!

3laine75

I'd maybe be tempted to do the opposite of that. If your not happy with your results from weight loss, you could try bulking to build some muscle and then cutting again?

allicat1215

I'd maybe be tempted to do the opposite of that. If your not happy with your results from weight loss, you could try bulking to build some muscle and then cutting again?

so upping calories for a period to gain muscle, then cutting to lose fat?

protein321

Exactly. If you want to lean bulk then aim for about 200-300 calories above maintenance calories. You will gain the least fat along with some muscle when lean bulking.

billpriday

You are right that you can't spot reduce. Cut your carbs, increase your daily protein to at least 1 gram per pound of body weight. You don't have to lift heavy unless you want o bulk up. Lift weights where you can 12-15 reps, 3-4 sets. Don't use machines except for cables. Dumbells and free weights are best. Change your strength to cardio training to a 2-1 or 3-1 ratio. In other words, if you do 45 minutes of strength training, dp 15 minutes of cardio. it will take time but eventually the fat will reduce and the skin will firm up. I've gone from 320 lbs to between 180-190 lbs and my loose skin and fat has reduced.

kristy6ward

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Zuri9222

115 lbs is too little for your height. You may be doing too much cardio and not really enough anaerobic strength training. You need protein and complex carbs. Also have you had blood work done to check Lipids and sugar levels? Everyone should have through physical. Good luck!

tegalicious

You are right that you can't spot reduce. Cut your carbs, increase your daily protein to at least 1 gram per pound of body weight. You don't have to lift heavy unless you want o bulk up.

Not this again.... Op, as a female, you won't bulk up. Ignore that comment. And you also don't have to cut carbs. As long as you are hitting your fat and protein macros and staying with in your calorie limit, you can have as many carbs as you want.

tegalicious

I wouldn't cut calories any further. I would actually suggest that you eat at maintenance and continue with a progressive heavy lifting program for a few months and see if your body fat reduces that way. If you don't get the results you are looking for in about three months, then you can look into doing a bulk and cut cycle. But I wouldn't do it right away since when you bulk, you do gain some fat and I think at this stage in the game, you wouldn't be able to handle seeing more fat gain (you just lost the weight and it might be difficult to see it coming back a little bit). Lots of people continue to firm up and reduce body fat when they go to maintenance calories and continue heavy lifting. It is happening to me right now even!!

Anniebotnen

Congratulations on losing so much weight! That is quite an achievement! Definitely do not cut calories again - you've done enough of that during your weight loss phase, and you will only slow down your metabolism if you do it again.

I agree with billpriday - try keeping the calories about the same, but cutting back on the carbs and increasing the protein. Try for 1 gram of protein per pound of body weight. Then change your workouts to do 3 whole body strength training workouts per week (non consecutive days), concentrating on compound exercises like squats, deadlifts, pushups, etc., similar to the workouts in the New Rules of Lifting. (If you have not read any of them, I highly recommend doing so, to see if it makes sense for you to try one of those programs). Using the large lower body muscles for each workout will burn more calories and fat. You can do cardio on the days you do not strength train. I think you will be able to see some results in about 4 weeks.

Also, keep in mind that some of the"flab" you are seeing may disappear on its own with time. You lost a lot of weight, and there is bound to be some extra skin that may take a little while to go away.

TwoPointZero

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Nice post.

loubidy

Throw out the scale, eat more protein and reduce your cardio and replace it with more strength training. Focus on the mirror now.

plugers

Never listen to anyone that says you'll get too bulky. First off a females muscle structure is much different than a males, the only way you would look like a guy is very intentionally and with the use of steroids.

Don't do any more than 10 reps per set, once you hit 10 it's time to up the weight.

I use a bluetooth HRM to let me know how many calories I burn while working out, if you link the endomondo app to myfitnesspal the calories burned will automatically be added to your diary to maintain your current weight. Although don't be stuck on 116 for your goal weight, muscle is heavier than fat and you may look great but weigh quite a bit more than 116.

DiKoehler

I am pretty much in the same place but have been doing strength exercises for months. Start looking at yourself from all angles too and you may be surprised to see the muscle definition you do have. 6 weeks isn't very long and as a woman it is easier for me to do more lighter reps to do a bit of spot toning along with the general plan. I still do the aerobics and keep protein up over 1gm /kg. It is working but there is loose skin that may never go away--being 62 and doing this is going to make some things a bit more complicated. Looking forward to seeing where you are in 2-3 months.

JesterMFP

"Skinny fat" refers to people who are a healthy weight according to the bmi, but have unhealthy levels of body fat. If your profile pics are current, you're not remotely skinny fat. While agree with comments about focusing on body composition rather than weight, and generally eating more while doing strength training etc (which I'm sure will give you great results) there is also something to be said for working on self acceptance at the same time. You look great. :flowerforyou:

3laine75

I'd maybe be tempted to do the opposite of that. If your not happy with your results from weight loss, you could try bulking to build some muscle and then cutting again?

so upping calories for a period to gain muscle, then cutting to lose fat?

Yes. Don't get confused over other peoples preferences regarding set/reps etc. do the strength training YOU enjoy (both will build muscle - unless you're piddling about with pink weights, listening to Tracy Anderson =D). I do prefer free weights but if all you have is access to machines or body weight then this will work too.

Like other have said you'll gain fat and muscle but you can keep an eye on this and run at a deficit again later.

You don't need to cut carbs (or any food group) just get a good balance. IIFYM is a good site to help you get an idea of what macros you need for your goal.

Like another poster said, you could do a recomp, sitting just above maintainance but it's is slooowwww....I know, because that's what I'm doing. I'm choosing not to bulk as I'm a good bit heavier than you (150ish) but I'd go for a bulk if I was your weight.

ndj1979

how long have you been eating at maintenance for

what does your current strength training program consist of? compound movements, machines, etc?

ndj1979

Congratulations on losing so much weight! That is quite an achievement! Definitely do not cut calories again - you've done enough of that during your weight loss phase, and you will only slow down your metabolism if you do it again.

I agree with billpriday - try keeping the calories about the same, but cutting back on the carbs and increasing the protein. Try for 1 gram of protein per pound of body weight. Then change your workouts to do 3 whole body strength training workouts per week (non consecutive days), concentrating on compound exercises like squats, deadlifts, pushups, etc., similar to the workouts in the New Rules of Lifting. (If you have not read any of them, I highly recommend doing so, to see if it makes sense for you to try one of those programs). Using the large lower body muscles for each workout will burn more calories and fat. You can do cardio on the days you do not strength train. I think you will be able to see some results in about 4 weeks.

Also, keep in mind that some of the"flab" you are seeing may disappear on its own with time. You lost a lot of weight, and there is bound to be some extra skin that may take a little while to go away.

what does cutting carbs have to do with this?

OP is working out six days a week ..if she cuts carbs where is she going to get energy from?

everything else I pretty much agree with ...

AHack3

Great job on your weight loss! Don't know exactly to say to help you get where you want to be, but I'll share with you what I did and where I am at and maybe that will help you some how. I am also 5' 4", I have also been down to 118pds, but found that too thin for myself and not enough muscle tone, I was basically only doing cardio. I'm 43 years old, I currently weigh 123.4 pds
19.5% BF , 58.9% BW, 38.7% SM. I just reached maintenance myself. I feel really good where I am right now. I am trying to eat about 1500 calories a day right now and 40% of my calories from carbs, 30% protein and 30% from fat. Seems to be a good healthy balance for me. I have cardio and strength training in my exercise plan. Good luck on your journey, keep working towards your goals, you will find what works for you and where you look/feel your best!

ucabucca

First congrats on weight lose! Next Some would say I am lifting too much on here but my leg press is twice my weight and I do 7 rounds of lower body with 5 exercises 3xweek and I have not bulked up at all leaner yes and can do the sports I want to competetively. I also do 3xweek on upper and much lower weights machines and free. It has taken me some time to look in the mirror and realize as truely see the transformation tha took place slowly but safely hang in there It takes time to tone and feel comfortable in our own skin sometimes.

carrieebg

I have no advise...:)

Just wanted to give you a high 5 and a big hug. Good job!

iamhealingmyself

You are right that you can't spot reduce. Cut your carbs, increase your daily protein to at least 1 gram per pound of body weight. You don't have to lift heavy unless you want o bulk up.

Not this again.... Op, as a female, you won't bulk up. Ignore that comment. And you also don't have to cut carbs. As long as you are hitting your fat and protein macros and staying with in your calorie limit, you can have as many carbs as you want.

I'd have to say make sure they are quality carbs and not just junk food to get them in though. Not sure how you can say females won't bulk up. What about women body builders who are quite bulky yet very lean? I would suggest (only because diary is not open) if you have a higher carb allowance than protein, try reducing it and making up the calorie difference with protein and fat and see what happens. For me, since going paleo I find that if my carbs (from fruit and veggies only) are over 100g I retain water and gain outright weight. I'm also more clear headed and more satiated when my main component is protein especially at breakfast. However, that said, I'm currently very limited in mobility so I am not exercising and normal functioning is a chore (I'm also 6'1" and 186lbs right now too)

If what your doing is not giving you the results, try something else and see what happens. Everyone is different and we can only give suggestions on what MIGHT work, but until YOU TRY IT, nobody knows for sure. Everyone has their own macro sweet spot and you need to keep tweaking yours to see what works.

Good luck and congratulations on your weight loss.

rileysowner

A month and a half is really not that long lifting heavy. I would suggest continuing the way you are lifting wise, although I would probably suggest switching to Stonglifts 5x5 instead of doing the split you a doing now. What you want to do is focus on compound lifts and Stronglifts is all compound lifts and will work the whole body which it what you want as a beginner. It will likely give you more success than what you are doing now.

I would also say change up your macro ratios. Increase the protein and fat and decrease the carbs. You need the protein and fat more than the carbs when lifting heavy. The give it a couple of months.

chani8

This idea that you can't spot reduce isn't my experience. If you want to get rid of flabby spots, do weight lifting that targets those areas, and the more you tone and/or build muscle in those areas, the less flab. Good luck!

ndj1979

You are right that you can't spot reduce. Cut your carbs, increase your daily protein to at least 1 gram per pound of body weight. You don't have to lift heavy unless you want o bulk up.

Not this again.... Op, as a female, you won't bulk up. Ignore that comment. And you also don't have to cut carbs. As long as you are hitting your fat and protein macros and staying with in your calorie limit, you can have as many carbs as you want.

I'd have to say make sure they are quality carbs and not just junk food to get them in though. Not sure how you can say females won't bulk up. What about women body builders who are quite bulky yet very lean? I would suggest (only because diary is not open) if you have a higher carb allowance than protein, try reducing it and making up the calorie difference with protein and fat and see what happens. For me, since going paleo I find that if my carbs (from fruit and veggies only) are over 100g I retain water and gain outright weight. I'm also more clear headed and more satiated when my main component is protein especially at breakfast.

just to clarify..you did not gain "fat" you just retained water and appear to have gained weight….carbs do not make yo again or lose weight..over eating and under eating is what makes you gain and lose.

ndj1979

This idea that you can't spot reduce isn't my experience. If you want to get rid of flabby spots, do weight lifting that targets those areas, and the more you tone and/or build muscle in those areas, the less flab. Good luck!

sorry, not possible..

you just dropped body fat and it came off from said areas….if that was the case I could do a 1000 crunches and have a six pack and eat over maintenance..which is not going to happen ….

FatFreeFrolicking

Hi everyone, I've been overwhelmed by conflicting advice so I thought I'd see what you say here. I'm 5'4, 115 lbs. My goal weight was 116. My heaviest weight was close to 160, maybe 157 or 158. I lost the weight over about a year and a half, through periods of strict restriction and calorie counting, and periods of not-so-strict, no calorie counting, just trying to eat healthier. And cardio with a little strength training, but not enough. I hit my goal about a month and a half ago, and slowly upped my calories over a few weeks to my maintenance of 1,760. I also added in more strength training since then. Right now I do strength 3x a week. I alternate between 2 upper body days/1 lower body day one week, and then next week I'll do 2 lower body/1 upper body. I make sure I lift heavy enough that 10 reps is very difficult. No 3 pound dumbbell stuff for me. I also do moderate to high intensity cardio 5x a week.

OK, so now that you have my story, my problem is that I'm still unhappy with my flabbiness. Of course it's nothing terrible, just some stubborn fat on my inner thighs, underarms, a little on the belly, calves, armpits. I want to have a super lean, fit body, not "skinny fat," like I am now. I know you can't spot reduce fat. Should I cut the calories down again to lose this fat, maybe to 1,500 a day? And continue/increase my strength training to maintain my muscle? Or keep eating at maintenance? I feel like eating at maintenance won't allow me to lose any more fat. Should I tweak my macros to include more protein? MFP has them at 50% carb, 30% fat, 20% protein. Up to this point I haven't worked very hard at hitting them, I usually eat too much fat, not enough protein.

Thanks for reading!

Increase protein intake. Continue strength training. It takes time but you'll get there.

ETA: Try less weight and more reps. That is what my trainer told me to do.

tegalicious

You are right that you can't spot reduce. Cut your carbs, increase your daily protein to at least 1 gram per pound of body weight. You don't have to lift heavy unless you want o bulk up.

Not this again.... Op, as a female, you won't bulk up. Ignore that comment. And you also don't have to cut carbs. As long as you are hitting your fat and protein macros and staying with in your calorie limit, you can have as many carbs as you want.

I'd have to say make sure they are quality carbs and not just junk food to get them in though. Not sure how you can say females won't bulk up. What about women body builders who are quite bulky yet very lean? I would suggest (only because diary is not open) if you have a higher carb allowance than protein, try reducing it and making up the calorie difference with protein and fat and see what happens. For me, since going paleo I find that if my carbs (from fruit and veggies only) are over 100g I retain water and gain outright weight. I'm also more clear headed and more satiated when my main component is protein especially at breakfast. However, that said, I'm currently very limited in mobility so I am not exercising and normal functioning is a chore (I'm also 6'1" and 186lbs right now too)

If what your doing is not giving you the results, try something else and see what happens. Everyone is different and we can only give suggestions on what MIGHT work, but until YOU TRY IT, nobody knows for sure. Everyone has their own macro sweet spot and you need to keep tweaking yours to see what works.

Good luck and congratulations on your weight loss.

Female bodybuilders follow very specific training and eating regimens and work extremely hard to get to the physique they have. Simply eating a balanced diet and lifting heavy with a progressive program like nrol4w isn't going to turn op into a bodybuilder. Also! If she is eating at a deficit or at maintenance she certainly isn't going to gain muscle mass and "bulk" up because she wouldn't be eating enough to build muscle mass. And good carbs, bad carbs, blah blah blah... As long as she is meeting her protein goal of at least .8 grams of protein per pound of lean mass minimum and is hitting her fat macro of at least .35 grams per pound of body weight minimum, she can eat whatever kind of carbs she wants to within her calorie goal. IIFYM.com is a great site to check out op.

Mischievous_Rascal

[/quote]

Increase protein intake. Continue strength training. It takes time but you'll get there.

ETA: Try less weight and more reps. That is what my trainer told me to do.
[/quote]

First line: Yes. Check this out. http://www.bodyrecomposition.com/
Second line: I'd run and get a new trainer. Try Stronglifts 5x5, NROLFW or Starting Strength. You need a progressive program, not a "toning" one, whatever that means...

allicat1215

Thanks everyone for replying. I'm definitely not afraid of getting bulky. I know I need to lift heavy. I'm not too wrapped up in the number on the scale either. Now that I've hit my "goal," I am focusing more on the mirror. I'm going to continue eating at maintenance, and increase my strength training from 3 split days (15-20 minutes each) to 3 full body days (30-40 minutes each). I've also changed my macros to 40% carbs, 30% fat, 30% protein, so I'm getting more protein. Should I drop a cardio day too? Right now I'm doing 30-45 minutes of moderate to high intensity cardio 5x a week (Zumba, step aerobics, step mill, spinning). I eat back the calories I burn.

cwolfman13

Keep lifting and lifting and lifting. I would be nice if dramatic changes happened over the course of a couple months, but they just don't. Re-comp takes a long time...months/years, not a handful of weeks. Just keep getting after it in the weight room and give it time...you'll be fine. I've made some pretty good progress over the last 9 months or see being at maintenance and lifting full body 3x weekly.